Thursday 13 October 2022
Workout Plan: Back and Core Blast
Purpose: To build strength and definition in the back muscles, while also targeting the core muscles for stability and balance.
Warm Up:
3 rounds:
- 8 calories on any cardio machine (rower, bike, etc.)
- 5 IYTs
- 10 shoulder taps
- 5 scalp retractions
- 10 kettlebell bicep curls
Part A: Back Blast
Measure: Weight
E2MOM x 6:
- 8 Deadlifts @ 80% of 3RM
- 6/6 One-arm Bent-over Rows
- 10/10 Side Plank Pulses
E2MOM x 6:
- 8 Strict Pull-ups
- 15/15 Standing Oblique Crunches
- 12 Seated Reverse Flyes
Part B: Wrestler
Measure: Repetitions
12min AMRAP with a single KB:
- 9/6/3 Suitcase Deadlifts/Cleans/Push Presses (do all on one side then all on other side)
Muscle Groups:
- Back Muscles: Deadlifts and one-arm rows work the major muscles in the back, including the latissimus dorsi, rhomboids, erector spinae, and trapezius.
- Core Muscles: Side plank pulses, standing oblique crunches, and seated reverse flyes engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
This workout plan targets the major muscles in the back, while also incorporating exercises that engage the core muscles for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the back and core.